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Family Favourite Chili


Chili is a delicious way to eat legumes, even if you’re not keen on them. Adding cheese gives this dish an added boost of protein and calcium.

Preparation time 15 minutes
Cooking time 1 hour 10 minutes
Yields 8 servings


  • 500 g (1 lb) lean ground beef

  • 3 cloves garlic, minced

  • 1 onion, finely chopped

  • 2 cans (540 mL each) red kidney beans, drained and rinsed

  • 2 cans (796 mL each) diced tomatoes, preferably no salt added

  • 30 mL (2 tbsp) tomato paste, preferably no salt added

  • 500 mL (2 cups) zucchini, chopped

  • 1 red bell pepper, chopped

  • 1 yellow bell pepper, chopped

  • 1 carrot, chopped

  • 250 mL (1 cup) frozen corn kernels

  • 45 mL (3 tbsp) chili powder

  • 15 mL (1 tbsp) ground cumin

  • 15 mL (1 tbsp) oregano leaves

  • 15 mL (1 tbsp) hot pepper sauce

  • 2.5 mL (1/2 tsp) salt

  • 500 mL (2 cups) shredded Canadian Cheddar

  • 125 mL (1/2 cup) coriander (optional)

  1. Place beef, garlic and onion in a very large pot, set over medium-high heat. Cook, breaking up beef with a fork, for 8 to 10 minutes or until no longer pink. Drain to discard any fat.
  2. Add beans, tomatoes, tomato paste, zucchini, bell peppers, carrot, corn, chili powder, cumin, oregano, hot pepper sauce and salt to pot. Stir well. Bring to a boil, then reduce heat to low. Cover, gently simmer, stirring occasionally, and cook for about 1 hour or until desired thickness is reached.
  3. Stir in half the Cheddar cheese and coriander (if using). Ladle chili into bowls and sprinkle each bowl with remaining cheese.

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

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